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Thread: Moving Something

  1. #18
    Barbarian nycmil's Avatar
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    ^^^^^ Thanks, in maintenance mode (bodybuilding) until end of Dec. My main focus on footwork and throwing for now.

  2. #19
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    09-27-2012

    bodyweight 208.5 lbs

    Standing Pullovers: 95#- 15 reps, 115#- 3x7
    BB Snatch High Pulls: 135#- 3, 3, 3, 3, 4, 4, 4 reps .... light to practice form
    Kneeling Jumps (cleans): pair of 10# plates- 13 jumps, pair of 25# DBs- 8 jumps, pair of 30# DBs- 8 jumps, pair of 35# DBs- 4x5 jumps
    Cable Rows: 160#- 3x10 superset
    Cable Back Extension: 120#- 13 reps, 140#- 13 reps, 160#- 13 reps superset
    Leg Sled (1 Leg): 160#- 3x10, 180#- 10 reps each leg
    Neg Squats: 190#- 25 reps, 215#- 25 reps, 235#- 2x25 .... can't do full ROM, but heavier weight with machine
    DB Incline SAKB: pair of 25# DBs- 4x17
    DB Incline Shrugs: pair of 55# DBs- 17, 25, 17 reps
    Swiss Ball Crunches: 60# DB on chest- 35, 31, 35 reps
    Cable Rear Leg Kickbacks: 50#- 3x17 each leg
    Elevated Planks: 45# DB in wt harness- 45, 45, 35, 45, 35 sec holds

  3. #20
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    10-01-2012

    Planned on doing DLs with Fat Gripz (hold for time), but could not pull my starting weight 205# past my knees .... need to do SMR and stretch for my forearms
    BB Clean/Press (Fat Gripz): 135#- 7 fast singles, 155#- 0 reps, 135#- 5 fast singles .... had to same problem as above, but pulled faster to make up for arms
    BB Deadlifts + bands: 205# + pair of mini monsters- 7 reps, 245# + pair of mini monsters- 2x4, 255# + mini monsters- 3x2, 275# + mini monsters- 7 singles
    1 arm Pulldowns: 72#- 4x11 each arm
    DB Sissy Squats: 85# DB in wt harness- 4x11
    DB Tri Kickback: 35# DB- 3x15 each arm
    DB Hammer Curls: 45# DB- 10, 8, 8, 5, 8 reps each arm
    Hip Extension: 90#- 15 reps, 130#- 2x10, 150#- 2x5 each leg
    Kneeling Cable Punch: 60#- 21 reps, 80#- 15 reps, 90#- 7 reps each arm
    Lying Pullover/Straight Arm Crunch: 25# plate- 4x10
    Depth Jumps (high box): BW- 3x3 jumps, 10# plate- 5x3 jumps, 20# plate- 5x2jumps, 25# plate- 4x2 jumps
    45 min walk with 15# wt back pack later after workout
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  4. #21
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  6. #23
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    10-04-2012

    DB Box Jumps (bench level): holding pair of 25# DBs- 10 jumps, pair of 30# DBs- 10 jumps, pair of 40# DBs- 7, 7, 6, 5 jumps ... upped one notch: holding pair of 10# plates- 2x10 jumps ...... upped one more notch: BW 3x10 jumps
    BB Front Raise to overhead (UH): 85#- 5x5 slow negatives
    BB Curl/Rev Military Press: 135#- 5x2 slow negatives
    DB 1 arm Rows (Fat Gripz): 75#- 3x10 each arm ..... last set was hard
    DB Step Ups (high box): holding pair of 40# DBs- 4x8, pair of 60# DBs- 5x5 .... haven't done these in along time, 1st time legs got tired before grip failed
    SA Pulldowns: 108#- 21 reps, 132#- 2x10, 144#- 2x5
    MB OH Toss/Catch: 12# MB- 3x15
    Cable Face Pulls: 84#- 4x17
    Diagonal Walk: med thera band around ankles + pair of 25# DBs- 4x trips to/from, med thera band around ankles + pair of 40# DBs- 4x trips to/from

  7. #24
    Barbarian nycmil's Avatar
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    10-08-2012

    Bodyweight down to 207#

    DB Kneeling Squats: pair of 70# DBs- 4x12 ..... did 4 sets because, I could not clean the 85# DBs on my knees
    DB Push Press (full squat and lockout): pair of 85# DBs- 1, 2, 2, 2 reps
    DB Pull Ups (weight harness): 40# DB- 5 reps, 50# DB- 3x4, 60# DB- 3, 2, 2, 2 reps, 70# DB- 2, 1, 1 reps
    DB SLDLs: pair of 75# DBs- 11 reps, pair of 90# DBs- 7, 7, 6, 6, 6 reps
    Seated Dip Machine (LF): 8 bricks- 17 reps, 11 bricks- 10 reps, 13 bricks- 5, 5, 4 reps
    Seated Leg Curls (LF): 70#- 21 reps, 110#- 10 reps, 150#- 8, 5, 7 reps, 170#- 2x4
    Decline Pullovers: pair of 35# DBs- 13, 13, 9 reps
    Seated Calf Raise: 2 plates- 4x21
    Standing Cable Row to Neck: 100#- 17 reps, 120#- 11 reps, 140#- 3x7, 150#- 7 reps
    Cable Pushdowns: 100#- 21 reps, 140#- 17 reps, 170#- 11 reps, 200#- 7 reps

    Cardio. I did last 2 cable exercises while waiting for classes to end in aerobic room, the room smelled like sex for 5 mins (all women)
    Diagonal Walks: med thera band around ankle- 5x trips to/from, med thera band + 45# plate- 5x trips to/from
    Lateral Shuffles: med thera bands- 5x trips to/from

  8. #25
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    10-11-2012

    BB Hack Squats: 275#- 5 reps, 295#- 3 reps, 315#- 1, 1, 1, 1 reps
    BB Shrugs: 275#- 7, 7, 3 reps switched to mixed grip 15, 15 reps, 315#- 2x8
    BB Incline Close Grip Bench Press: 135#- 10 reps, 155#- 4 reps, 165#- 4x2 ..... cleaned BB off floor, sat down and pushed
    DB Incline Bench Press: pair of 55# DBs + med thera band- 3x7
    DB Sissy Squats: 90# DB in wt harness- 10, 10, 7, 10 reps
    Machine Rows Wide grip(IC): 130#- 10 reps, 160#- 7 reps, 190#- 5 reps, 225# (stack + 25)- 5x2
    Rev Close grip Pulldowns (LF): 165#- 3x13
    Standing Calf Raise (CY): 100#- 15 reps, 150# (stack)- 2x10, stack + 25#- 10 reps, stack + 45#- 3x10
    DB Plank Rows: 75# DB- 3x13 each arm
    DB Incline SAKB: pair of 25# DBs- 4x17
    Seated Calf Raise: 2plates + 25#- 4x21
    Hip Adductor (LF): 130#- 2x25

  9. #26
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    10-15-2012

    BB Bent Over Rows (bands): 135#- 10 reps, 135# + pair of mini monsters- 7 reps, 185# + pair of mini monsters- 2x6, 205# + mini monsters- 4, 3, 3 reps, 225# + pair of mini monsters- 4x2
    BB Roll Outs: 185#- 3x11
    BB Walking Lunges (clean position): 95#- 10 reps each leg, 115#- 5x8 each leg, 135#- 8 reps each leg .... BB carried in front @ clean position
    Good Morning Jumps: 45#- 5, 7, 5, 5, 5, 5, 5 reps ..... 2 GMs back to back jumps straight up following the second one = 1 rep
    Diagonal Lift: 35# plate- 3x13 each side
    Toe Press (PRE leg press): 3 plates/side- 21 reps, 4 plates/side- 2x17, 4 plates + 15#/side- 3x17
    DB Incline SAKB: pair of 30# DBs- 15, 10, 10, 10 reps
    Good Morning (bands): long mini + mini monster bands- 3x15
    Cable Row to Neck: 84#- 15 reps, 108#- 13 reps, 120#- 3x11
    1 arm Pulldowns: 84#- 3 static holds x 40 sec, 3 weighted stretch x 40 sec .... did +1 for right side
    Seated Calf Raise: 2 plates- 21, 17, 14, 12 reps

  10. #27
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    10-18-2012

    DB Rev Lunges: pair of 45# DBs- 7x6 each leg

    Pull Ups (weight harness): 40# DB- 5x4, 60# DB- 4x3, 75# DB- 1, 1, 1 reps


    Rev Hypers: 55# DB- 5x9


    1 arm Rev Pulldowns (kneeling): 130#- 10 reps, 150#- 2x10 each arm


    Cable Pushdowns: 150#- 21 reps, 180#- 17 reps, 225#- 7, 7, 6 reps


    Plank Rows: 75# DB- 3x13 each arm

    Leg Curls (PRE): 100#- 31 reps, 150#- 10 reps, 180#- 4x5


    Rev Pullthroughs: 25#- 3x17

    Lying Pullover/SA Sit Ups: 35# plate- 13, 13, 10, 10 reps

    Hip Adductor (STR): 65#- 3x21

    Might do a in house Judo tourny, drilling next 2 days

  11. #28
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    10-22-2012

    DB Deadlift + bands: pair of 100# DBs + pair of mini bands- 5 reps, pair of 100# DBS + pair of mini monsters bands- 5, 7, 7, 7, 7, 5, 7 reps

    Pull Ups(DB wt harness): 40# DB- 5, 5, 5 reps, 50# DB- 5, 4, 5 reps, 60# DB- 3, 3, 2 reps, 70# DB- 1, 1 reps

    DB Incline Bench Press + med thera bands: pair of 45# DBs + bands- 12 reps, pair of 65# DBs + bands- 5, 5, 5, 5 reps

    Standing Hip Ext (LF): 150#- 15 reps, 190#- 3x11 each leg

    Rev Lat Raise (cable): 30#- 2x15, 50#- 8 reps, 60#- 2x5 each arm

    DB Lat Raise: 30# DB- 5x5 .... alternating sides

    (L) Lat Raise: 10# plate- 15, 25 reps each side

    DB Hanging Knee Raise: 50# DB between feet- 6, 6, 4, 5, 4, 4, 3 reps

    Saxon Side Bend: 20# plate- 3x8

    Dip Shrugs (LF): 6 bricks- 3x20

    Rev Pullthroughs: 25#- 3x17

  12. #29
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    When you decide to compete and are looking for a show, mine is tops: 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier AND, 2013 NGA "Old Navy" Master Bodybuilding and Master Figure Pro Classic, Birmingham, AL, July 13th. Show web site: www.NGAAlabamaOpen.com

    Regards, Scott
    Scott "Old Navy" Hults
    Master Pro Bodybuilder
    www.BodyBuildingSenior.com

  13. #30
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    10-25-2012

    BB High Pulls (wide grip): 80#- 2x4, 80# + pair of short mini monsters bands- 2x4, 100# + pair of mini monsters- 5x8, 100# (no bands)- 3x8 .... tore up my mini monsters bands, need new ones fast


    BB Hang Snatch (narrow grip): 95#- 2x5, 115#- 5, 5, 5, 2 reps .... easy, don't do often enough to progress

    Lumberjack Squats: 3 plates- 3x10, 3 plates+ 25#- 3x5

    DB Clean Pulls: pair of 80# DBs- 4x8

    Machine Rows (wide grip(LF): 160#- 5 reps, 190#- 5x5

    Seated Leg Curls (ICR): 100#- 31 reps, 160#- 8 reps, 200#- 2, 3, 3, 3, 3 reps

    MB OH Toss/Catch: 12# MB- 3x13

    Lying Pullover/Crunch: 35# plate- 3x13

    Rev Pullthroughs: 35#- 3x17

    Elevated Planks (db in wt harness): BW- 60 sec, 45# DB- 4x 30-45 sec holds

  14. #31
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    11-01-2012

    1 week without weights, freaking storm and near stress fracture in shin .... going easy on legs (weights) no grappling or kicking bag using that leg




    BB Military Press: Snatch Grip 135#- 5, 3, 4, 4, 4 reps ... Rev Grip 135#- 2x7, 155#- 3x3 .... cleaned off floor

    BB Shrugs: 225#- 15 reps, 275#- 2x13, 295#- 2x8


    Leg Curls (Mag): 110#- 21 reps, 150#- 2x5, 170#- 2, 2, 2, 2, 2 reps, 190#- 1 rep, 3 partial static holds x 15 sec

    Pulldowns (LF): Wide Grip: 160#- 3x7, 175#- 4 reps .... Rev Grip 175#- 10 reps, 205#- 7 reps

    Standing Hip Flexion: 35#- 3x17 each leg

    Row Shrugs (Mag): 110#- 4x15

    Hip Abductor (LF): 160#- 3x21

    Hip Adductor (LF) 175#- 3x21

    DB Rev Curls (thumb less grip): 35# DB- 15 reps, 45# DB- 3x8 each arm

    Lying Pullover/ SA Crunch: 35# plate- 3x15

    Saxon Side Bend: 20# plate- 3x7

    30 min walk after training

  15. #32
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    11-05-2012

    207.6# Trained around shin, but will add back leg exercise and judo

    Good Mornings (bands): mini monster band- 17 reps, mini monster + mini bands-3x15
    BB Deadlifts + bands: 225# + pair of short mini bands- 10 reps, 275# + pair of mini bands- 4x3
    BB Curls: 135#- 2, 2, 2 reps, 145#- 2, 2 reps, 155#- 1 rep
    Standing Hip Flexion: 35#- 3x17 each leg
    Hip Extension (LF): 110#- 4x10 each leg
    DB 1 arm Rows (Fat Gripz): 75# DB- 8 reps, 85# DB- 2x5, back down to 75# DB- 7, 8, 8 reps each arm
    DB Rev Curls: 35# DB- 15 reps, 45# DB- 2x10, 55# DB- 7 reps each arm
    Lying Leg Curls (LF): 110#- 17 reps, 140#- 4x5, 155#- 3, 3, 2 reps
    Hip Abductor (LF): 120#- 3x17
    DB Lat Raise: 35# DB- 4x8, 55# DB- 2x7 partials
    Overhead Press Machine Shrugs: 150#- 21 reps, 190#- 3x17

  16. #33
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    11-08-2012

    DB 1 arm High Pulls: 80# DB- 3x10 each side
    DB Deadlifts + PPJ: pair of 80# of DBs + PPJ- 4x12
    Pushdowns (V bar): 120#- 7, 5, 5, 5, 5, 4, 4, 3, 3reps ..... bar was hard on my hands
    DB Front Raise (UH): pair of 30# DBs- 8, 8, 7, 6, 5 reps
    High Pulls (smith): 35# + 25# plates/side- 2x7, 45# + 35# plates/side- 7, 5, 5 reps
    1 arm Side Press (smith): 35# plate/side- 5, 5, 7 reps
    Leg Abductor (LF): 190#- 2x25
    Leg Adductor (LF): 205#- 2x25
    Pulldowns: wide grip 168#- 5x5, regular grip 192#- 5 reps, 204#- 5 reps, 216#- 3x3
    DB Hammer Curls: 50# DBs- 3x8 each side
    Cable Twists: 65#- 4x7 each side

  17. #34
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    11-12-2012

    still training around shin


    BB Clean/Press (FatGripz): 135#- 15 singles

    BB Hack Squats: 245#- 10 reps, 275#- 4, 2, 8 reps, 315#- 3x2

    DB Plank Rows: 75# DB- 8, 8, 11, 13 reps each arm

    Incline SAKB: pair of 25# plates- 4x17

    Standing Cable Rows to Neck: 84#- 33 reps, 108#- 20, 17 reps

    Seated Cable Crunch: 60#- 15 reps, 84#- 5, 5, 6, 6 reps

    Leg Abductors (LF): 190#- 4x17

    Rev Hyperextensions: 45# DB- 10, 13, 13 reps, 65# DB- 2x5

    OHP Machine Shrugs (mag): 170#- 30 reps, 210#- 2x17

    Standing Cable Twists: 65#- 4x7 each side

    DB Skullcrushers: pair of 35# DBs- 11, 10, 9, 7 reps .... lower to side of face

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